Announcements

Strong First Workshop March 8th 10am-12pm & 1-5pm

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - Functional Fitness

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General Movement Prep (8 minutes)

8:00 EMOM

Minute 1: Row @ Easy Pace

Minute 2: 6 Inchworm Push-Ups + 12-16 Glute Bridges

Minute 3: *Barbell Complex

Minute 4: 10 Alternating Box Step-Ups + 5 Box Jumps

Box Height: 24/20in

Barbell Complex: 8 Romanian Deadlifts + 6 Tall Muscle Cleans + 4 Hang Power Cleans

Specific Movement Prep (Add Loads to the Barbell) (6-8 minutes)

Perform 5-7 Reps, Cueing athletes through positions and working on correct set-up in the Deadlift, then watch for consistent bar path and movement to the finish position where we are looking for extension of the knees, hip, and shoulders

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Add Loads to the Barbell building towards 70-75% over the course of 3-4 sets of 2-3 reps at a time

Deadlift (Every 3:00 minutes x 5 Sets
5 Reps @ 70-75% of 1RM)

We are looking for some strong sets of 5 reps to be done every 3:00 minutes here at 70-75% of your 1RM Deadlift. The goal here is more strength maintenance and form work for the posterior chain. Avoid the pitfall of going big here as that will stress the system out going into the Week.

"Skinny Pete" (Time)

For Time

5-4-3-2-1

Power Cleans

10-8-6-4-2

Box Jumps

Barbell: (Rx 185/125, S 155/105)

Box Height: (Rx30/24, S 24/20″)

*Box Jumps can be a step-down or jump down
Goal Time Domain: 4-7 minutes

Time Cap: 8 minutes

Primary Objective: Complete the workout in 4-7 minutes with controlled power cleans and fast, efficient box jumps.

Secondary Objective: Move consistently with minimal rest between transitions, aiming for unbroken or strategic sets.

RPE (Rate of Perceived Exertion): 8-9/10

Expect to feel breathless but not completely maxed out until the last round.

Announcements

Strong First Workshop March 8th 10am-12pm & 1-5pm

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - HGX-FIT

A: Shoulder Press (Every :90sec for 12min
Strict press: 8-8-6-6-4-4-2-2
Build to a heavy 2x2)

B: Metcon (No Measure)

3 sets : Time cap 12min

Single arm delt complex: 8 -10 reps for each movement

Angle delt raises/Front delt raises/Arnold press

C: Metcon (No Measure)

Grip strength EMOM 16

Min 1: BB static hold (205/175)

Min 2: 100' Farmers carry (70/50)

Min 3: Dead hang high bar

Min 4: REST

Announcements

Strong First Workshop March 8th 10am-12pm & 1-5pm

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

250 jog

Stretches:

Updog/downdog

Birddog

Scorpion

Thread the needle

Cossack squat

2x

10 lateral hops

10 jumping jacks

10 single db high pulls

WheelWod CrossFit Open 25.1

Intellectual Division:

15 min AMRAP

*20 burpees over db or hops/steps over db

*20 hang db snatch

*30 ft. walking lunge or bear crawl

Announcements

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Warm-Up (8-10 minutes)

3 Sets: For Quality

1:00 Cardio Choice

12-16 Banded Pull Aparts

6/6 Kettlebell Halos

6/6 Kettlebell Windmills

20 Bear Plank Shoulder Taps

12 Alternating Down Dog Toe Touches

Specific Warm-Up (8-10 minutes)

-Go over Barbell Specific Prep for the Bench: Target activating the posterior chain and breaking the bar as you pull into the body. Work up over 3-4 sets of 2-3 reps until 70% of your 1RM

-Go over GHD Specifics, talking about where your butt should be on the pads and moving through the correct positions. Touch 5-10 reps here building range of motion.

"Bus Tour" (5 Rounds for weight)

20:00 EMOM

minute 1: 5 Bench Press

minute 2: 50ft (15m) Farmers Walking Lunge

minute 3: 15 GHD Sit-Ups

minute 4: Rest

Barbell Load: 70%+ of 1RM Bench Press

Dumbbells: (Rx50/35, S 40/25)

Score = Sum Total Load on Bench Press
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Stimulus: Strength + Strength Endurance and Midline Work

RPE: 6/10

Primary Objective: Complete all movements by the 45 second mark on the clock

Secondary Objective: Achieve all bench press sets between 70-80% of 1RM Bench Press

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Announcements

Strong First Workshop March 8th 10am-12pm & 1-5pm

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up:

Mobility Prep and Body Heat: (5-7 minutes)

2:00 Cardio Choice

:30/:30 Pigeon Pose

:30/:30 Couch Stretch

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

Warm-Up Game (5 minutes)

Kettlebell Plank Tap Race

Specific Warm-Up (8-10 minutes)

Go over the Sumo Deadlift High Pull: Stance and Grip being the primary areas to address. Then moving into the finish position at collarbone height, with extra attention to bar path and timing of hip extension and the pull. Tackle 2 sets of 3-5 reps

- Talk through Thruster cycling speed and efficiency, building in time to go through pulling the bar down and getting into the quality Front Rack position. Tackle 2 sets of 3-5 reps

- Finally, go through Kipping / Butterfly Pull-Ups and modifications for the day

Tackle 2 sets of 3-5 reps

Specific Workout Primer (2-3 minutes)

2 Sets

4 Sumo Deadlift High Pull

4 Thrusters

4 Pull-Ups

Rest 1:00 b/t sets

"Soulmates" (AMRAP - Rounds and Reps)

18:00 AMRAP

Alternating Full Rounds with a Partner

9 Sumo Deadlift High Pull

9 Thrusters

9 Pull-Ups

Load: (Rx 95/65, S 75/55)

Score = Total Rounds + Reps

Flow: Athlete number 1 will get into the AMRAP by starting off with 9 Sumo Deadlift High Pulls, Followed by 9 Thrusters and then finishing off the round with 9 Pull-Ups before partner 2 will tackle the round of 9 Sumo Deadlift High Pulls, 9 Thrusters, and 9 Pull-Ups. Partners will alternate for the entire 18:00 AMRAP, accumulating as many rounds and reps as possible.
Goal : 14-18 Rounds Total (7-9 Rounds / Partner)

This is ideally keeping each round to around 1 minute on / 1 minute off.

Primary Objective: Complete the barbell movements unbroken.

Secondary Objective: Complete each round as close to 1:00 as possible.

Bodybuilding Finisher (Checkmark)

3 Rounds

-Max Supine Grip Chin-Over Bar Hold

10-12 Barbell Bent Over Rows

10-12 Dumbbell Hammer Curls

Rest 1:30 b/t sets

1sec = 1 Rep